Soybeans provide protein, containing all essential amino acids, making them suitable for vegetarians. 100 g of boiled soybeans contain:

Energy: 172 calories

Water: 63%

Protein: 18,2 g

Carbohydrate: 8,4 g

Fat: 9 g

Fiber: 6 g

Notably, the fat in soybeans is primarily unsaturated fatty acids like omega-6 and omega-3, which benefit heart health. Due to their low carbohydrate content and rich fiber, soybeans have a low glycemic index (GI), making them suitable for individuals with diabetes or those on a weight-loss diet.

Soybeans are notable for their plant compounds like isoflavones (phytoestrogens), which have antioxidant effects, help alleviate menopause symptoms, and may reduce cancer risk. Saponins in soybeans help lower cholesterol and blood fat. Phytic acid, a substance that can hinder mineral absorption, is significantly reduced during processing.

Health benefits

Reduced cancer risk

Soybeans have been extensively studied for their connection to breast and prostate cancer. Despite concerns that phytoestrogens might affect breast tissue, large studies indicate that regular soybean consumption may help reduce the risk of breast cancer, especially when consumed from an early age. In men, isoflavones in soybeans protect prostate cells, contributing to a reduced risk of malignant transformation.

Beneficial for menopausal women

Menopause is accompanied by a sudden drop in estrogen, leading to hot flashes, night sweats, and mood changes. Thanks to phytoestrogens, soybeans help compensate for part of this deficiency.

Good for bones, preventing osteoporosis

After menopause, women's bone density declines rapidly due to estrogen deficiency. Isoflavones in soybeans can help maintain bone mineral density, preventing the risk of fractures and brittle bones.

Potential risks and side effects

May affect thyroid function

Many people believe soybeans affect thyroid function, leading to goiter. However, no studies confirm that soybeans cause thyroid tumors or thyroid disease. Yet, soybeans can alter thyroid function in individuals with iodine deficiency.

Specifically, substances in soybeans can inhibit thyroid hormone production, impede the thyroid's iodine absorption, and stimulate the pituitary gland to secrete more thyroid-stimulating hormone (TSH). If TSH levels rise excessively, this can enlarge the thyroid gland, forming a goiter (known as simple goiter).

Individuals without thyroid disease and sufficient iodine intake can consume soybeans and soybean products in moderation. Adults should incorporate one to two servings of soybeans into their daily diet, approximately 25-30 g of soybean products per serving.

Individuals with thyroid conditions like hypothyroidism should limit their consumption and ensure adequate iodine intake in their diet. The recommended amount of soybeans for this group is about 30 g per day.

Bloating and diarrhea

These beans contain complex sugars called alpha-galactosides (part of the FODMAP group). The human body lacks the necessary enzymes to fully digest them, leading to fermentation by bacteria in the large intestine. This results in bloating, abdominal distension, and diarrhea in sensitive individuals. Those with irritable bowel syndrome (IBS) should be particularly cautious when consuming whole soybeans.

Soy allergy

Soy allergy is one of the common food allergies, triggered by the proteins glycinin and conglycinin. Although its prevalence is relatively low in adults, parents should observe children carefully when they are first exposed to soybean products.

Bao Bao (According to Healthline)